WORKOUT
GPAT HIIT Workout
A 6-exercise HIIT circuit using equipment like a hurricane bar, sandbag, and wall ball. 45 sec work / 15 sec rest, repeat 3 cycles. Designed to prepare firefighters for GPAT standards.
WARM-UP
| # | Exercise | Dosage | Progression | Modification |
|---|---|---|---|---|
| 01 | Quad Hip Rotations | x 20 B | — | — |
| 02 | OH PVC Lateral Flexion | 5s x 5 B | — | — |
| 03 | Power Skip | 50ft x 2 | — | — |
| 04 | Standing Cat/Camel | x 20 | — | — |
| 05 | Bear Crawl Iso | 1 min | — | — |
01 Quad Hip Rotations
x 20 B
02 OH PVC Lateral Flexion
5s x 5 B
03 Power Skip
50ft x 2
MAIN WORKOUT
| # | Exercise | Dosage | Progression | Modification |
|---|---|---|---|---|
| 01 | 1/2 Kneel Landmine Chop | 45 sec work / 15 sec rest, repeat 3 cycles | Weight, hold split squat | Tall kneeling |
| 02 | Sandbag Lunge Clock | 45 sec work / 15 sec rest, repeat 3 cycles | Depth | No sandbag |
| 03 | Hurricane Suitcase Carry | 45 sec work / 15 sec rest, repeat 3 cycles | Increase weight | No hurricane |
| 04 | Wall Ball | 45 sec work / 15 sec rest, repeat 3 cycles | Increase weight | — |
| 05 | Hurricane Bar Overhead Squat | 45 sec work / 15 sec rest, repeat 3 cycles | Increase weight | No hurricane |
| 06 | Straight Arm Lat Pulldown w/ Iso Hold | 45 sec work / 15 sec rest, repeat 3 cycles | Increase weight | — |
45 sec work / 15 sec rest, repeat 3 cycles
Progression Weight, hold split squat
Modification Tall kneeling
45 sec work / 15 sec rest, repeat 3 cycles
Progression Depth
Modification No sandbag
45 sec work / 15 sec rest, repeat 3 cycles
Progression Increase weight
Modification No hurricane
05 Hurricane Bar Overhead Squat
45 sec work / 15 sec rest, repeat 3 cycles
Progression Increase weight
Modification No hurricane
45 sec work / 15 sec rest, repeat 3 cycles
Progression Increase weight
COOL DOWN
| # | Exercise | Dosage | Progression | Modification |
|---|---|---|---|---|
| 01 | Walk to Cool Down Heart Rate | 5 min | — | — |
| 02 | Legs Up Wall Hold | 1 min | Butt closer to wall | Bend knees |
| 03 | Prone Press Up | 30s x 3 | Lift feet towards head | Prop on elbows |
| 04 | Child's Pose | 30s x 3 | Spread hips wide | Roll a mat under knees |
01 Walk to Cool Down Heart Rate
5 min
02 Legs Up Wall Hold
1 min
Progression Butt closer to wall
Modification Bend knees
03 Prone Press Up
30s x 3
Progression Lift feet towards head
Modification Prop on elbows
04 Child's Pose
30s x 3
Progression Spread hips wide
Modification Roll a mat under knees
Exercise is not without its risks. As with any exercise program, if at any point you begin to feel faint, dizzy, or have physical discomfort, stop immediately and consult a physician.